AO: UNDERGROUND
QiC: Tutti Frutti
Date: 10/06/2022
Title: Vest etiquette
Number of HIMs: 4
Bogey, Fro-Zone, R-12, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Phelps
Over head clap
Shoulder rolls
Elbow behind the head (both sides)
Cross leg sciatic stretch (on back)
Bicycle (IC)
Runners stretch (both sides)
TTT (Slow 5 IC)
Squat spread stretch
Feet together straight leg stretch
Hindi (toes) squats (IC slow and hold)
Mosey around the tree of Life to the cul-de-sac.
Tha Thang:
Weighted
5 stations set up
– [ ] 40 lbs Sandbag throw w/ a burp
– [ ] Nolan Ryan
– [ ] 44 lbs Single arm kettle snatch
– [ ] Superman hold
– [ ] 80 lbs deadlift w/ squat
Tabata style for 5 rounds: 2 minutes on and 3 minutes off. On 3 minute off time…run around the TOL to the stop sign and back.
Cool-aroma:
25 gas pumpers IC
30 Rosalitas IC
50 LBCs OYO
10 T-bones IC
COT:
Name-aroma
Pledge
Prayer